DASH Diet

Understanding The DASH Diet

What’s special about the DASH Diet?

Research has shown that the Dietary Approaches to Stop Hypertension (DASH) Diet is a very effective eating plan to help lower blood pressure.

The DASH approach encourages a high intake of fruits and vegetables (8-10 servings each day); a regular intake of low-fat and non-fat dairy foods (2-3 servings each day); and small servings of meat, poultry and fish (up to 2 servings each day).

Boost Your Nutrition!

A diet rich in potassium, calcium and magnesium can play an important role in achieving healthy blood pressure. Eat the following foods regularly to increase the nutritional value of your diet:

Getting Started

Start with your vegetable intake… add to your typical daily meals an extra serving of vegetables at lunch and another serving at dinner.

If you don’t eat fruit now or have only juice at breakfast, add a serving to your meals or have it as a snack.

Gradually increase your use of fat-free and low-fat dairy foods to two to three servings a day. For example, drink milk with lunch or dinner instead of soda, sugar-sweetened tea or alcohol. Choose lowfat (1%) or fat-free (skim) dairy products to reduce your intake of saturated fat, total fat, cholesterol and calories containing ingredients. Most restaurants are willing to accommodate requests.

Limit condiments such as mustard, catsup, pickles and sauces with salt-containing ingredients.

Choose fruits or vegetables instead of salty snack foods.

What about desserts and snacks?

Fruits and other low-fat foods offer great taste and variety. Use fruits canned in their own juice. Fresh fruits require little or no preparation. Dried fruits are a good choice to carry with you or to have in the car.

Try these snack ideas: unsalted pretzels or nuts mixed with raisins; graham crackers; low fat or fat-free frozen yogurt; and popcorn with no-salt or butter added. Best option: a variety of raw vegetables.